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Oxidative phosphorylation, glycolysis, and generation of energy all require magnesium. The production of DNA, RNA, and the antioxidant glutathione depend on it, and it also aids in the structural growth of bone. In addition, magnesium aids in the active movement of calcium and potassium ions across cell membranes, a procedure crucial for the transmission of nerve impulses, the contraction of muscles, and a regular heartbeat. 1,2
The ion magnesium (Mg(2+) is crucial for maintaining and promoting health and vitality in the human body. In particular, the heart, skeletal muscles, and brain all benefit physiologically from magnesium (Mg(2+). 1,2
9 Food Sources of Magnesium
- Leafy Greens: Dark leafy greens, which serve as the ultimate superfood by providing essential vitamins and minerals as well as a variety of potential health benefits, are among the foods high in magnesium. Choose magnesium rich foods like baby spinach, collard greens, kale, or Swiss chard that are raw or cooked. By providing your body with a lot of low-calorie dark leafy greens, you can prevent a magnesium deficiency.
- Nuts and Seeds: Magnesium and other important minerals are abundant in Brazil, cashew, and almond nuts. Twenty per cent of the DV is provided by one serving of cashews. Magnesium is prevalent in most seeds. In actuality, one ounce (28 grams) of pumpkin seeds has about 40% of the DV.
- Edamame: In addition to fiber, vitamins, minerals, and amino acids, which are the building blocks of protein, soybeans are a food that is high in magnesium. They can be eaten simply or added to a recipe and are typically steamed or boiled. Edamame beans, shelled and cooked, offer 50 mg of magnesium per half cup.
- Avocado: One medium avocado has 14% of the daily value (DV) for magnesium. Avocados contain a variety of additional nutrients that may lower inflammation, enhance cholesterol levels, and make you feel fuller.
- Banana: A medium-sized banana also contains 32 mg of magnesium, 10.3 mg of vitamin C (a good source), and 3 g of fibre. Bananas are perhaps best known for their high content of potassium, which is good for the heart and bones.
- Dark Chocolate: Indulging in dark chocolate can help you meet your daily magnesium needs. A good source of magnesium is one oz, or roughly one square, of 70 to 85 per cent dark chocolate, which has a magnesium content of 64.6 mg. Moreover, dark chocolate contains flavanols, an antioxidant that, in accordance with a previous study, may help reduce inflammation, blood pressure, and blood flow.
- Greek Yogurt: One 6-oz container of Greek yoghurt, whether nonfat or low-fat, contains about 18.7 mg of magnesium. Greek yoghurt is also high in protein (17.5 g). High-protein meals may help you feel satisfied for a longer period of time, which may encourage you to eat fewer calories overall and ultimately result in weight loss. For a quick, wholesome breakfast, combine yoghurt with a fruit high in fibre.
- Brown Rice: Brown rice and other whole grains are beneficial in many ways. By substituting complex sources of carbohydrates like brown rice for simple sources of carbohydrates like white rice, you can easily include more whole grains in your diet. You guessed it—this food also contains magnesium. Long-grain cooked brown rice has 78.8 mg of magnesium per cup, making it a rich source of magnesium.
Magnesium is a necessary mineral that is important for numerous body processes, such as heart rhythm, bone health, and muscle and nerve function. A lack of magnesium can cause a number of health issues, such as muscle weakness, cramps, and irregular heartbeat.
Incorporating magnesium rich foods into your diet will help you maintain healthy levels of this crucial mineral. Nuts, seeds, whole grains, seafood, and leafy green vegetables are a few of the best sources of magnesium.
Although there are magnesium supplements on the market, it is generally preferable to obtain your magnesium from dietary sources since the body can more readily absorb and incorporating magnesium rich food in India is essential to stay healthy.
Overall, adding foods high in magnesium to your diet can significantly improve your health and well-being. 1,5
Disclaimer: This article is from health & wellness, and lifestyle adaptations perspective only